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South Slope CrossFit – CrossFit


EMOM x 12


A: Gymnastics Pull

**Option A: Max Consistent Bar M/U or transition practice**

**Option B: Max Consistent STRICT Chest to Bar or Regular Pull Ups**

B: Ring Dips

Note: Buy in to begin Bar M/U progression / practice = 5 Strict CTB / 8 High Catch Kipping CTB

Bar Muscle-ups (6 x Varied)

Strict Pull Up (6 x Varied)

Record Total Strict Pull Ups Accumulated

Strict Chest to Bar Pull Ups (6 x Varied)

Record total Strict Chest to Bar Accumulated

Ring Dips (6 x Varied)


Metcon (AMRAP – Reps)

9 Minute AMRAP

3-6-9-12-15 Etc..

Double Dumbbell Snatch 35/20

Burpee Box Jump Over 24/20″


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

With Partner

30(24) Calorie Row

30(24) Calorie Bike

***Performed at the same time, must switch each round***

50 GHDs

***One Works, Any Split***

40 Thrusters

***One Works, Any Split***

***Weight increases each round

75/55 – 95/65 – 115/85 – 135/95***


Mid-Line / Gymnastics

5 Rounds for Quality of:

–:20 Hollow Hold with KB’s (Arms vertical towards ceiling, lower body, normal hollow)

–10-12 Seated Banded Lat Pull Downs to Pump Town

5 Rounds for Quality of:

–8 Barbell Hip Thrusts (May load barbell if desired, movement for glute activation over strength, Deadlift Stance)

–:20 Pallof Hold / Twist Away (Right)

–8 Ea Arm DB Curls, Neutral to Supinated Grip

–:20 Pallof Hold / Twist Away (Right)

–10-12 Banded Tricep Press Downs to Pump Town

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